Sunday
Nov022014

Snatch | 11.2.14

FitnessPower or Squat Snatch 1-1-1-1-1
Work up to a 1RM power or squat snatch in 5 attempts. Misses count as attempts. 

Performance: Snatch 3 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

then,

Snatch Pull
Practice movement and bar path that is consistent with your actual lift on these. 

Post loads to comments.
e5/6
_____________________ 

4 Rounds for Time:
400m Run
15 Overhead Squats 95/65
Rest 2 minutes between rounds.

Post time and Rx to comments.

Coach Jess talks about how to find tension and stability when setting up a dumbbell snatch

News and Notes

  • GOOD LUCK to all our runners who are racing in the New York City Marathon today: Mike O., Rob U., Eric E., Aileen, and Evan!! Let us know how it goes.
  • Because of the Marathon, 4th Avenue will be mostly closed off during the high-traffic morning times, and you may only be able to cross the street underground at 4th and Pacific. Please plan ahead! 
  • Daylight Saving Time ended at 2am, meaning we gained an hour.

Learn How to Row From an Olympian Rower TODAY!

Whenever we have rowing in a workout, does part of you die inside? Then what could be better than slaving away at the erg for the next three and half months?! Learn to love the erg as much as you fear it: join the CFSBK Indoor Rowing Team to train for CRASH-Bs, the premier indoor rowing championship, on March 1!

If you're interested, come to Coach Nick's kick-off meeting today at 
2:15pm. He'll explain the program in detail and answer questions. (Best not to PR your snatch that morning--there might also be a workout.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.

Learn more here.

_____________________ 
Even Brutes Can Learn to Cry New York Times
Insider's Guide to Spectating the New York City Marathon Runner’s World

Saturday
Nov012014

Front Squat | 11.1.14

Fitness: 3 x 3 Linear Progression
Add 5 pounds to your last exposure.

Performance: 2 – 2 – 2
Work up to a heavy set of 2 reps. No failing. 

Post loads to comments.
e5/6
_____________________ 

For Load and Technique, Not for Time,
Work up to a heavy load on the following complex:
7 Kettlebell Swings
7 Kettlebell Swings Left
7 Kettlebell Swings Right
7 Kettlebell Reverse Lunges Left
7 Kettlebell Reverse Lunges Right
7 Kettlebell Swings

Hold the kettlebell goblet style for the lunges. Rest as needed between attempts. 

Post time and Rx to comments.

A burpee is complete when the hips and knees reach full extensions with the athlete's feet off the floor. This is Luca... one second before completing a burpee

News and Notes

  • Check out Yoga for Athletes with Coach Whitney at 10am, and Active Recovery with Coach David at 11am and 12pm!
  • Because of the New York City Marathon tomorrow, 4th Avenue will be closed off and you will only be able to cross the street underground at 4th and Pacific, no swipe required (though it may take a loooong time). Please plan ahead! GOOD LUCK to all our runners who are racing tomorrow: Rob U., Eric E., Aileen, and Evan!!
  • Daylight Saving Time ends at 2am tomorrow morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 

_____________________ 
Podcasts So Good You Want to Binge-Listen The Atlantic
A Kinder, Gentler Taxidermy New York Times

Thursday
Oct302014

Rest Day

CFSBK Doubles In Size: 608 Degraw Street

You may have heard recent rumors about a lease being signed after a very, very long search for additional space. We are so excited to officially announce that CFSBK will be expanding to a second, 5,000 square foot location mere feet across from the current gym. The intention of this expansion is to decrease average class sizes, create more options for programming, add new classes and workshops, and generally increase the quality of your member experience with us. We've poured our hearts into the gym and have been so grateful to build up a loyal following within our community. Building out the new space will require much more work, but this next chapter in our history continues the theme of responding to your needs and doing the best we can to give you the most effective and engaging training experience possible.

What would you be most excited to see in the new space?

The Life of CFSBK

Sept 2007: David starts CFSBK at St. Mary's Playground in Carroll Gardens

December 2007: CFSBK moves to The Brooklyn Lyceum and rents space by the hour starting with a whopping two classes per week

January 2010: We find our current home, 597 Degraw Street. Four years later, we still feel like we're moving in (+4,800 square feet)

December 2013: CFSBK adds the upstairs annex for private training, Foundations, Active Recovery, and a variety of other classes and services (+1,200 square feet)

November 2014: CFSBK expands to add second location on 608 Degraw street (+5,000 square feet)

News and Notes 

  • There are lots of new items in the Lost and Found, including lots of Oly shoes. Check it out here and here, claim your stuff!
  • Because of the New York City Marathon on Sunday, 4th Avenue will be closed off and you will only be able to cross the street underground at 4th and Pacific, no swipe required (though this will still be a slow process). Please plan ahead!
  • Daylight Saving Time ends at 2am this Sunday morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 
  • Happy birthday, Alan C.!

_____________________
The Evolutionary Epic Crash Course
We Are All Confident Idiots Pacific Standard
The Dangers of Eating Late at Night New York Times
Squatting Below Parallel with Adrian Bozman CrossFit
This Is What Street Harassment Looks Like For A White Guy Identities.Mic

Thursday
Oct302014

Clean | WOD 10.30.14

Fitness: Power or Squat Clean 1-1-1-1-1
5 attempts at a 1RM clean or power clean. Misses count as attempts. 

Performance: Clean 3 x 1
Hit 3 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

then,

Clean Pull
Perform 3 sets of 2 clean pulls at 110% of your 1RM clean. Practice movement and bar path that is consistent with your actual lift on these. 

Post loads to comments.
e5/6
_____________________ 

For Time:
1000m Run
50 Box Jumps
400m Run

Post time and Rx to comments.

CFSBK Masters athlete Bob S. working power cleans

Throwback Thursday

Around this time in October 2008, CFSBK was still meeting in The Brooklyn Lyceum. In lieu of any actual heating system, CFSBK offered the following suggestions for staying warm while working out. Anyone from the Lyceum era can relate to the last recommendation:

  1. Wear a hat. A significant amount of heat can be lost from your head, so bring a beanie or cap to help retain heat.
  2. Wear layers. Especially for the upper body. Your bottom-most layer should be some sort of synthetic wicking material like DryFit or Thinsulate, while a hoodie or fleece should be fine for your outer layer.
  3. Bring an extra layer. Your body can produce a fair amount of heat during the workout, enough to make you sweat buckets despite the temperature. Don't get caught cooling down… then freezing up in a wet shirt. Have something warm and dry to change into after your workout.
  4. Donate massive amounts of money for a new roof, new windows, and more space heaters.

The blog also featured a quote from Louie Simmons, found in The Westside Barbell Book of Methods, that is just as inspiring six years later:

"As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can't be a world champ, but we can all be better."

There's Still Time to Sign Up for CFSBK's Endurance Program, Which Starts TODAY!

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, STARTING TODAY!
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

REGISTER HERE 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

_____________________ 
Hacking the Workout Journal: Tips for Tracking Your Workouts James Clear
Chronic Resistance Training Reduces the Anabolic Signaling in Response to Exercise - 12 Days of Detraining Restore It SuppVersity 
Artist Steve Spazuk Paints with Fire Colossal 

Wednesday
Oct292014

Back Squat | WOD 10.29.14

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.

Performance5/3/1 3 Week
70% x 3
80% x 3
90% x 3+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit around 6 on the rep out, but save 2 reps in the tank. 

Post loads to comments.
e5/6
_____________________ 

Fitness
3 Rounds:
1 Minute Max Calorie Row
1 Minute Rest
1 Minute Max Push Ups
1 Minute Rest
1 Minute Max AbMat Sit Ups
1 Minute Rest 

Performance
3 Rounds:
1 Minute Max Calorie Row
1 Minute Rest
1 Minute Max Ring Push Ups
1 Minute Rest
1 Minute Max Toes to Bar
1 Minute Rest

Post reps and Rx to comments.

The top fundraising team from Fight Gone Bad 2014, Wall Ball Me, Maybe!

News and Notes 

  • TODAY IS THE FINAL VEGGIE CSA PICK-UP! Dry your tears, and come get your greens. Eggs will also be for sale, $6/dozen, exact change only.
  • Weekend note: Because of the New York City Marathon this weekend, 4th Avenue will be closed off and you won't be able to cross the street in the morning. Please plan ahead!
  • Daylight Saving Time ends at 2am this Sunday morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 
  • Coach David recently visited Rhode Island and dropped in on two gyms. Check out his write-ups in the Travel Gym Recommendations tab, and post your own if you've visited other affiliates recently.
  • Happy birthday, Nishi U.!

Catching Up With CFSBK Classifieds

To the CFSBK Fight Gone Bad 2014 Teams, from Brooklyn Community Foundation

Thank you for another incredible year of Fight Gone Bad. Your strength, energy, and teamwork are truly inspiring and it shows. This year you raised over $38,170 for your Brooklyn communities. Our Board of Directors recognized your leadership and initiative with a match, bringing your total fundraising to $64,510. Congratulations to all of you, especially to the top team, The Paleo Breakfast Club, and top fundraising team, Wall Ball Me, Maybe.

CFSBK is an amazing community and we are proud to have you as a partner in our work to support other amazing communities across Brooklyn. It is evident in your teamwork and camaraderie that you know how to bring out the best in one another. Brooklyn Community Foundation believes in this model. Our mission is to spark lasting social change for a fair and just Brooklyn. We do this by listening and engaging the community, funding and supporting successful programs that are working, and investing in new and innovative ideas. Since 2009, we have directed over $20 million to over 300 of the best and most effective nonprofits across Brooklyn. We have spent the last year talking to residents and leaders from across Brooklyn to identify our borough’s most pressing needs. On October 30th, we will release the findings from this project and talk about how what we heard will translate into an actionable plan for how we can best support our Brooklyn communities.

We cannot do this work without the support of donors like you—thank you. Your support is helping us build a fair and just Brooklyn not just for today, but also for the future. We invite you to join us on the morning of Thursday, October 30th at the Brooklyn Museum to hear about what’s next for the Foundation. You can also check out the following resources to learn more:

  • Visit BrooklynInsights.org to learn more about our community engagement process and hear more stories from the people we talked to
  • RSVP for our strategy launch at Brooklyn Museum on October 30th
  • Learn more about how you can get involved at BrooklynCommunityFoundation.org

    From all of us at Brooklyn Community Foundation, thank you for all your hard work and support!

    _____________________
    The Cold Logic of Drunk People The Atlantic
    10 Hours of Walking in NYC as a Woman Hollaback!
    Help Save Brooklyn’s Double "D" Pool by Signing This Change.org Petition
    How to Eat Real Food for Cheap Barbell Shrugged

    Are you running the NYC Marathon this weekend? The CFSBKers we know of are Rob U., Eric E., Aileen, Lily, and Evan.

    Tuesday
    Oct282014

    Rest Day

    Adele M. and Coach Nick at CRASH-B's 2014 in February. To see more cool photos from the event, head over here.

    • REMINDER: ACTIVE RECOVERY IS CANCELLED TONIGHT! Check out Pilates with KH at 7:30pm instead. Mad abs, yo!

    Want to Learn How to Row From an Olympian Rower?

    Whenever we have rowing in a workout, does part of you die inside? Then what could be better than slaving away at the erg for the next three and half months?! Learn to love the erg as much as you fear it: join the CFSBK Indoor Rowing Team to train for CRASH-Bs, the premier indoor rowing championship, on March 1!

    Coach Nick (who competed in the Sydney 2000 Summer Olympics) will lead the team through a program to prepare for CRASH-Bs, which be held in Boston on Sunday, March 1. The participants will meet up for three technique clinics (each of which will conclude with a workout), plus regular races at the gym. Nick will post a program for each week, and will provide support (answering questions, evaluating videos, etc.) throughout the next few months for the team. Members will perform the workouts on their own.

    The cost of the program is $220. Various payment installment options are available. The fee does not include the $25 CRASH-Bs entry fee, travel to Boston, or accommodations in Boston.

    If you're interested, come to Nick's kick-off meeting at 2:15pm this Sunday, Nov. 2. He'll explain the program in detail and answer questions. (Best not to PR your squat that morning – there might also be a workout.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.

    Here's what some past team members say about their experience training for CRASH-Bs:

    "The strength of the program, and what makes it so gut-wrenchingly brutal, is that Nick treats you like an Olympian. He was persistent in his desire to push us beyond our limits to new bests and see us succeed on race day."

    "It was an amazing experience for me. I've always struggled with staying motivated and consistent with workouts. The team dynamic and structure helped me overcome that in a way that I never have before... It was the hardest physical challenge I have ever tackled, well, except for giving birth... It was freaking amazing..."

    There's Still Time to Sign Up for CFSBK's Endurance Program!

    What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
    When: Thursdays at 7pm and Saturdays at 11am, starting this Thursday, October 30th
    Where: Determined each week between Prospect Park or Red Hook Track
    Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

    REGISTER HERE 

    What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

    Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

    ____________________ 
    Against the Grain: Should you go gluten-free? The New Yorker
    Inner Voices Radiolab
    National Geographic Photo Contest 2014 Entries
    Stay Healthy on Vacation With This Simple Hack Nerd Fitness

    Monday
    Oct272014

    Push Press or Rack Jerk | WOD 10.26.14

    Fitness: Push Press 5 x 3 Linear Progression
    Add 2-5 pounds to last week's weight.

    Performance: Rack Jerk 5 x 1
    Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

    Post loads to comments.
    e5/6
    ____________________

    Fitness
    15-12-9-6-3, for Time:
    Deadlift 115/75
    Push Press 115/75
    Burpee 

    Performance
    5-4-3-2-1, for Time:
    Push Jerk 205/135
    Muscle Up

    Post times and Rx to comments.


    Oly lifting Coach Frank Murray at the 2013 Senior Nationals

    LAST CHANCE FOR THE OLYMPIC LIFTING PROGRAM

    **We won't be able to run the cycles if we don't get enough participants. The deadline for the PM cycle is 12pm today and the AM cycle is at 7pm tonight. Read a couple testimonials below, and even more in the comments on yesterday's post (including a hilarious little Q&A by Jay)!**

    Here's a testimonial from Front Desk and Social Media Strong Man Matt K.:

    "Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I've had for years. I look at Olympic lifting in a completely different way now, and I've already seen Frank's coaching make my lift more efficient during WODs. Sign up for this class, you won't regret it."

    And another testimonial (and mild threat) from Funny Strong Man Jay R.: 

    "SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don't know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT--or else you will have to see more of me in gen pop for the next eight weeks . . ."

    What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
    When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
    Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

    AM Cycle
    Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
    REGISTER HERE

    PM Cycle
    Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
    REGISTER HERE

    Learn more about Frank's background here.

    A Parting Love Letter from Gina G.

    Dear CFSBK, 

    I've been composing this love letter to you in my head for a while now. It's really all your fault that I'm leaving. Now, that makes it sound like this is not a love letter at all but it is I promise. A little over two years ago I moved back to Brooklyn. I was bummed that the commute was too far to my old Bikram studio and decided I had to find a new way to work out. Maybe something not so repetitive. I was never really great at hot meditation anyway. At that same time I was physically and mentally not feeling great. I was slipping into my 30s. I was an accountant and auditor and didn't want to be one. My body was in a shape, but just a shape that was all wrong. One day walking up the last block to my office, probably after the subway steps really kicking my ass, I remember thinking to myself, 'Well I guess this is what getting old feels like and the best shape I've been in, in my life is now behind me'. Like a door had shut and an air-lock vault had sealed and I was sucked out into the void of space in some sort of Battlestar Galactica themed metaphor that I now don't know my way out of. Anyway I was feeling bad and very stuck. And then I heard about CrossFit. And then I booked a teaser at the Black Box. And then I came across CFSBK before that Black Box teaser and the rest is the history of why you're reading this right now instead of bizarro you over at the Black Box.   

    I don't think I could be doing what I'm doing right now, which is moving to Austin, TX (look me up!) for a part-time job (totally out of my comfort zone) at a little film production company, if I hadn't build up the physical and mental strength I have over the last two years as a member of Crossfit South Brooklyn. And I never would have shown up to amass all that strength if it weren't for all of you kick-ass individuals who make up this community, because a lot of what we do is seriously awful, it's torture you guys, but it's ok because we all seem to think it's ok to do that to ourselves as long as we're doing it together.   

    So, I love you Crossfit South Brooklyn. Thank you for being so strong and making me strong and helping me find the strength within myself to start living out some dreams in my life. That dream being, getting my Friday Night Lights namesake cats to Austin, TX where I'll obviously just live off of the fame of being the human to cats named after FNL characters.  You know that's my real plan.  (Yes, both cats are coming with me, those beasts are mine forever and ever.) 

    Thank you David for bringing these great people together under one roof. Can my life be complete without Saturday morning AR? Maybe, but it will be difficult. Fox, you better not ever have another Foundations better than we were, not ever, never. Aileen, you may be married to Fung now but you'll always be my Crossfit soulmate.  

    Everyone who comes to Austin better look me up! (Take that as a friendly threat.) I leave behind my max taco-eating legacy and you know that game is only going to get stronger where I'm going.

    GG Gatto Out!

    We miss you already, Gina! You'll always be a CFSBKer in our hearts. Come back and visit!

    ____________________ 
    An Extraterrestrial Time-Lapse, As Seen From the International Space Station The Atlantic
    Revised Nutrition Labels Still Won’t Tell Whole Story New York Times
    News About CFSBK’s Old Home, The Brooklyn Lyceum DNAInfo
    Putting Your Dumbbells Away—What You Think v. Reality NorCal Strength & Conditioning

    If you went Trick-or-Treating as a kid, was there any kind of candy you didn't like to get?